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BRIDGE
BEGINNER | 3-5 REPS
STARTING POSITION
Lie supine with the back on the mat
and the low slope of the Pilates Arc®
against the bottom of the hips. Place
both feet on the arc.
MOVEMENT SEQUENCE
Exhale
– Draw the abdominals in,
engage the gluteals and
hamstrings and roll the hips
and spine off the mat. Don’t
roll any higher than the top
of the shoulder blades.
Inhale
– Hold the hips steady.
Exhale
– Roll the back down onto the
mat to return to the starting
position.
MODIFICATION
Flat back
To decrease lumbar flexion and
increase gluteal and hamstring
engagement, press the hips up toward
the ceiling with a flat back rather than
rounding the spine to roll up.
CHALLENGES
Marching
Lift one foot off the arc, keeping the
hips steady. The free leg can be bent
or straight. Alternate legs.
Shoulder Bridge
Lift one foot off the arc and
straighten the leg toward the ceiling
with a pointed foot. Flex the foot and
lower the leg toward the arc. Lift the
leg back up toward the ceiling. Bend
the knee and place the foot back on
the arc. Alternate sides.
CUEING AND IMAGERY
ƫ
Keep the weight off the neck.
•
Support yourself on the top of
your shoulder blades
and upper back.
•
Pad the upper back, if necessary,
to keep pressure off the neck.
ƫ
Press the hips up to the ceiling
smoothly and evenly.
•
Imagine you have a ball balanced
on your pelvis.
Don’t let it roll off.
ƫ
Keep the hips level as the leg lifts
and lowers.
PURPOSE
ƫ
Strengthen the hip extensors,
including the hamstrings
and gluteals
ƫ
Improve pelvic stabilization
PRECAUTIONS
Neck problems:
Pad the upper back
to keep pressure off the neck or avoid.
Low back problems:
Must tolerate
extension, otherwise avoid.
Avoid with osteoporosis.
TEASER REVERSE
INTERMEDIATE | 3-5 REPS
STARTING POSITION
Sit between the step and the well of the Pilates Arc® with
the back of the legs against the arc and the legs straight.
Reach the hands toward the feet to come into the Teaser
position.
MOVEMENT SEQUENCE
Inhale
– Lower the legs and lean the torso back.
Exhale
– Reach the arms toward the feet and lift the torso
back up to the Teaser position.
VARIATIONS
Arms Overhead
As the legs lower, lean the torso back and reach the arms
overhead.
CUEING AND IMAGERY
ƫ
Keep the low back in neutral when you are at the top of
the Teaser.
•
Feel equal effort on the front and the back of the torso.
•
If your torso is a sandwich with the spine being the
filling, and the abdominals and back muscles being the
bread, your bread slices are exactly the same width.
ƫ
Find the perfect balance point between the sit bones and
the tailbone.
•
Imagine your hips are rooted to the floor while your
head and feet are suspended from the ceiling.
•
Sink the femurs into the hips to stabilize the legs.
ƫ
Move smoothly from one position to the next.
•
Momentum makes it easy. Moving with slow precision
makes it much harder.
PURPOSE
ƫ
Strengthen the abdominals
ƫ
Strengthen the hip flexors
ƫ
Stretch the spine
PRECAUTIONS
Low back problems:
Use the forward position to support
the low back or avoid.
Avoid with osteoporosis.
1. Marching - Lift one foot off the arc
2. Lift the other foot off the arc
1. Teaser Reverse – Starting Position
2. Lower the legs and the torso
3. Return to the starting position
1. Variation: Arms Overhead
1. Bridging – Starting Position
2. Press the hips up toward the ceiling
1. Shoulder Bridge - Lift one leg up toward
the ceiling
2. Flex the foot and lower it toward the arc
© 2008 Balanced Body Education LLC. All rights reserved.
May not be reproduced in whole or in part.
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PILATES ARC
®
- A DETAILED GUIDE FOR PRACTICING PILATES